Barbell Romanian Dead Lift

Physical Requirements

• Adequate hip mobility to hinge without lower back rounding
• Basic core stability and control
• Sufficient hamstring flexibility to maintain neutral spine during the movement

Prior Knowledge

• Basic hip hinge pattern mastery
• Experience with bodyweight hip hinges or kettlebell deadlifts
• Understanding of neutral spine position and maintenance

Starting Position

• Stand with feet hip-width apart
• Hold barbell at hip level grip slightly wider than shoulder width
• Shoulders pulled back and down, chest up
• Core braced, neutral spine
• Slight bend in knees (10-15 degrees)

Movement Pattern

1. Begin with barbell at hip level, standing tall
2. Initiate movement by pushing hips backward while maintaining slight knee bend
3. Lower barbell by hinging at hips, keeping bar close to legs
4. Continue lowering until feeling significant hamstring stretch
5. Drive hips forward to return to starting position, maintaining bar path close to legs

Form Cues

• Bar should remain in contact with or very close to legs throughout movement
• Maintain neutral spine position throughout entire range of motion
• Knees remain soft but angle doesn't change significantly during movement
• Hips move back and forth horizontally rather than up and down
  

Beginner:

• Start with lightweight or PVC pipe
• Focus on hip hinge pattern without load
• Master maintaining neutral spine throughout movement

Intermediate:

• Add moderate weight
• Increase range of motion as flexibility allows
• Work on bar speed and control

Advanced:

• Higher weights with perfect form
• Single-leg variations
• Tempo variations and pause reps

Technical Mastery

• Use slow eccentrics to enhance hamstring development
• Practice with eyes closed occasionally to enhance proprioception
• Film yourself from the side to check hip hinge pattern

Programming Tips

• Program early in workout when fresh
• Pairs well with quad-dominant exercises

Expert Insights

• Can be used as main movement or accessory work
• Excellent exercise for improving conventional deadlift
• Consider using wrist straps on higher rep sets to maintain focus on posterior chain